1. What is the Fat Loss Formula?

The fat loss formula calculates how much body fat you can lose based on your daily caloric deficit over a period of time. It's based on the principle that 1 kg of body fat contains approximately 7,700 kcal.

2. How Does the Calculator Work?

The calculator uses the fat loss equation:

Where:

• \( deficit \) — Daily caloric deficit (kcal/day)
• \( days \) — Duration of deficit (days)
• \( 7700 \) — Energy content of 1 kg body fat (kcal)

Explanation: The equation shows that to lose 1 kg of body fat, you need a total deficit of approximately 7,700 kcal.

3. Importance of Caloric Deficit

Details: Creating a consistent caloric deficit is the fundamental requirement for fat loss. This calculator helps estimate realistic fat loss goals based on your planned deficit.

4. Using the Calculator

Tips: Enter your planned daily caloric deficit (typically 300-500 kcal/day for sustainable loss) and the duration in days. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Is 7,700 kcal exactly equal to 1 kg of fat?
A: It's an approximation. Actual fat tissue contains about 87% lipids, so the exact value may vary slightly.

Q2: Why isn't my weight loss matching this calculation?
A: Initial weight loss often includes water weight. Also, metabolic adaptations may occur over time.

Q3: What's a safe caloric deficit?
A: Generally 300-500 kcal/day (0.5-1% body weight loss per week) is recommended for sustainable loss.

Q4: Does the type of calories matter for fat loss?
A: For pure fat loss, calories are primary. However, macronutrient composition affects satiety, muscle retention, and health.

Q5: Can I lose fat faster with a bigger deficit?
A: Very large deficits may lead to muscle loss, metabolic slowdown, and nutritional deficiencies.